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Diet and Exercise – Daily Updates

As I wrote recently, I’ve decided to experiment a little and see if providing daily updates of my diet and exercise activities has a positive effect on each.

I noted how changing one’s behavior requires three specific actions:

Measuring your behavior

Modifying your environment

Making a public commitment

By posting my diet and exercise activities, I hope to capitalize on measuring my behavior (because I’ll need to let you know in detail what I consumed during the day) and on making a public commitment.

As I’ve also written previously, I usually follow a Paleo-type diet called the Primal Blueprint (although, if you take a look, you’ll see that it entails much more than just diet). This “blueprint” is based on the hypothesis that humans have evolved to live in an environment that has, unfortunately, long passed us by. The goal of the Primal Blueprint, then, is to recreate conditions (as best as possible) that might’ve been present in the past and in which we can best thrive.

Essentially, I like to think of a Paleo diet as a whole-foods diet. I try to eat foods that are as close to their natural state as possible. This means I eat a lot of grass-fed beef, pastured pork, organic chicken, organic eggs from free-range chickens, vegetables, good fats (olive oil, coconut oil, and avocados), nuts, some fruit, and a little dairy (butter from grass-fed cows and good cheese). In addition, I try to avoid grains, sugars, and bad fats (trans- and hydrogenated). Finally, I try to do some intermittent fasting a few times a week to capitalize on its positive health benefits.

For exercise, I like to lift kettlebells and take my dog for walks. In addition, I’ve incorporated a standing desk in my office and try to stand as much as possible during the day. Finally, I try to get a good amount of sleep each night (which, I find, comes much more easily when I’m following a Paleo diet).

So, there you have it—a brief review of what I’ll be doing over the next few weeks.

Notes: I’m down another pound from yesterday. 10 lbs. total. Today is a Free Day, which means that I get to eat what I want after a successful week of following my planned diet. I’ve been having Free Days (no more than 1 per week) since I followed the Body-for-LIFE program back in graduate school. The rationale behind Free Days is that it gives you a psychological break, because you don’t feel like any foods are completely off limits. In addition, if you’ve been following a lower-calorie plan for a few days (as I tend to do during the week), bumping your calories up for a day has a positive hormonal effect that can actually help you lose more fat. My typical Free Day consists of fasting in the morning, having a good kettlebell workout, and then eating what I want during the rest of the day, as long as I don’t go overboard.

8:00am: black coffee and vitamins

12:45pm: some tortilla chips and queso (appetizer), Buffalo Ranch Chicken Wrap, side of Buffalo Chips, and glass of raspberry lemonade

6:45pm: a few breadsticks with marinara sauce, 4 slices of pizza, and Diet Coke (dinner at Cici’s with family)

10:00pm: a couple beers with friends while watching live music

Exercise: Had a really good kettlebell workout around 11:00am

Sunday, January 31

Notes: Up about 1.5 lbs. from yesterday (Free Day). I usually expect to gain a few pounds after a Free Day, but it’s usually water weight from eating more carbohydrates. The day after a Free Day, I usually fast for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”

Notes: Down about 1.5 lbs. from yesterday. A total of about 12 lbs. in the last 2 weeks. I have lots of energy and am sleeping very well. My boys wanted to go out for lunch today (neither of them had school), so we went to a local restaurant where I was able to get some decent protein options. But because I typically have less control over the carb options at most restaurants, I usually try to stick to salad and protein. Also, knowing that we were going out to be eating out, I decided to do some intermittent fasting until lunch. In the past, I would’ve been tempted to eat some junk, but I wasn’t at all today. I think posting my meals for “all the world” to see is keeping me honest.

Exercise: took the dog for a 30-minute walk around the neighborhood at 5:15pm

Saturday, February 6

Notes: Down another 1/2 lb. from yesterday, for a total of about 12.5 lbs. for the past 2 weeks. My goal this week was to eat well Sunday through Saturday (did it!) and to exercise at least 4 days (got to 6!). Tomorrow, I get to have a Free Day for the Super Bowl (to read more about the rational behind “Free Days,” scroll up to my entry from Saturday, January 30). Glad to have completed another successful week. Feeling good!

Exercise: took the dog for a 30-minute walk around the neighborhood at 5:00pm

Sunday, February 7

Notes: I’m down another 2 pounds from yesterday. 14 lbs. total. Today is a Free Day, which means I get to eat what I want. I planned to have my Free Day on Sunday this week because it’s Super Bowl Sunday. As usual, I worked out in the morning and fasted until lunch. Then I had some tasty treats and enjoyed the day.

6:30pm: lots of Super Bowl goodies: a couple small bowls of chili with shredded cheese, some nachos, a few chicken fingers, fruit, and 2 gluten-free beers (eaten over the course of a few hours)

Exercise: Had a really good kettlebell workout around 11:45am

Monday, February 8

Notes: Ate a little too much last night and didn’t sleep as well as I usually do. As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”

Exercise: Didn’t exercise today. Wednesdays are always busy—I’m at school from about 8 AM to almost 6 PM, and by the time I get home, I’m always ready to have dinner and hang out with Tracy and the boys.

Thursday, February 11

Notes: Went to lunch today with Tracy and Dainen at a local Indian restaurant. I was tempted to each a bunch of rice and naan, but I stuck with more Paleo-friendly, lower-carb options.

7:30am: black coffee, vitamins

12:30pm: two small pieces of Tandoori chicken, serving of chicken tikka masala, and serving of chili chicken with vegetables

Notes: Finished another good week of eating and exercise! Feeling really good and sleeping well. When I’m eating good Paleo, I can go 5-6 or more hours between meals without feeling hungry at all. Looking forward to having a Free Day and indulging (sensibly!) some of my cravings.

Exercise: got focused on some writing and didn’t get out to exercise as planned. But it was really cold out, so I didn’t feel too bad 🙂

Saturday, February 13

Notes: I’m down another 1.5 pounds from yesterday. 15+ lbs. total in about 3 weeks. Today is a Free Day, which means I get to eat what I want. As usual, I fasted until lunch and had a good kettlebell workout in the morning. I’ve been good about not overdoing it on my Free Days. I eat what I want but try to stay mindful of how much I’m eating.

8:30am: black coffee and vitamins

12:30pm: chips and queso, bacon cheeseburger, French fries, and one of Dainen’s chicken fingers (lunch at BW3)

5:00pm: some buttered popcorn and Diet Coke (at movie with Tracy to celebrate Valentine’s Day a day early)

6:30pm: large serving of beef risotto with Parmesan cheese, some tortilla chips and salsa

Exercise: Had a really good kettlebell workout around 10:45am

Sunday, February 14

Notes: Gained a few pounds on my Free Day (which is typical). As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”

Exercise: None. The weather was cold and rainy, so I decided not to go for a walk today.

Tuesday, February 16

Notes: Decided to fast until pre-workout shake. When I’m eating Paleo, I’m rarely hungry between meals and usually have no problem going without solid food for 12-20 hours or more (because I don’t get wild swings in blood sugar from too many carbs). Although the Bulletproof Coffee has calories, the butter and coconut oil have little effect on blood sugar, which means I still get the fat-burning effects of intermittent fasting without the stress of pushing my calories too low.

Notes: I’m down a couple more pounds since last week—about 16 lbs. total for the month. Today is a Free Day, which means I get to eat what I want. As usual, I fasted until lunch and had a good kettlebell workout in the morning. I’ve been good about not overdoing it on my Free Days. I eat what I want but try to stay mindful of how much I’m eating.

8:30am: black coffee and vitamins

12:30pm: 2 plates of Indian food (with rice, naan, chicken curry, and chili chicken), glass of Diet Coke (lunch at local Indian restaurant)

6:00pm: several slices of homemade pizza, fruit, some tortilla chips, a couple IPAs, and small bowl of ice cream

Exercise: Had a really good kettlebell workout around 11:00am

Sunday, February 21

Notes: Gained a few pounds on my Free Day (which is typical). As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”

7:30am: black coffee and vitamins

5:30pm: 2 breakfast wraps (each with low-carb tortilla, spoonful of organic scrambled eggs, a bit of breakfast sausage, a slice of bacon, a bit of shredded cheese, and some salsa), and a cup of mixed fruit (cantaloupe and pineapple)

Exercise: None today.

Monday, February 22

Notes: None

8:00am: 2 scoops of protein powder and 1 tsp. of creatine in 1 cup of coconut milk and 1 cup of water (with ice cubes), black coffee, and vitamins

Notes: I’m down a couple more pounds since last week—about 19 lbs. total. Today is a Free Day, which means I get to eat what I want. As usual, I fasted until lunch and had a good kettlebell workout in the morning. I’ve been good about not overdoing it on my Free Days. I eat what I want but try to stay mindful of how much I’m eating.

7:30am: black coffee and vitamins

1:15pm: 12-inch Subway Club on Italian bread with veggies and mustard, small bag of Doritos, and Diet Coke (the boys wanted to go to Subway for lunch)

3:00pm: Twix bar and Diet Pepsi (at JMU basketball game)

7:00pm: cheese and pesto pizza, bag of sweet potato chips, a few bites of quinoa salad, and bowl of chocolate ice cream

Exercise: Had a really good kettlebell workout around 11:15am

Sunday, February 28

Notes: Gained a few pounds on my Free Day (which is typical). As usual, on the day after a Free Day, I fasted for much of the day, which keeps fat burning high and helps me drop some of the “carb bloat.”

Notes: Flew to Atlanta for a psychology conference today. Over the past few years, going to conferences has provided an excuse for eating poorly. My goal for this weekend was to eat healthy and not succumb to bad food. Day 1 was a success!

6:15pm: small serving of buffalo wings with a bit blue cheese dressing, Cobb salad with chicken and ranch dressing, and glass of Diet Coke (dinner in hotel at ATL)

Exercise: had a quick, but really good, kettlebell workout at 8:15am (before I left for the conference)

Friday, March 4

Notes: Decided to do some intermittent fasting until lunch today. I also wanted to eat healthy all day and take at least 10,000 steps (which usually amounts to a couple hours of walking). Day 2 was a success!

12:30pm: plate of chicken and steak fajita mix with lettuce, salsa, and guacamole; and Diet Coke (lunch at conference)

Notes: Traveling back from conference in the afternoon. Goal was to do intermittent fasting until lunch and not cheat while traveling. I REALLY wanted to cheat while I was waiting in the airport, but I didn’t.

Notes: Today was my son’s 5th birthday. We took the boys to Washington, DC, for the day. Today was also my weekly Free Day (where I get to eat what I want). As usual, I had a good kettlebell workout in the morning, and then I ate what I wanted while trying to stay mindful during the day. I also took over 10,000 steps, so it was a good exercise day.

Notes: So, it’s been awhile since I lasted posted a diet and exercise update (which is probably a bit of a problem given that the title of this blog page is “Diet and Exercise – DailyUpdates”). The last month has been a busy one for me. I was in Atlanta during the first weekend of March to give a professional talk; the following weekend, I was in New Orleans for the same reason. I did my best to eat well and exercise while I was gone, but I wasn’t always able to grab the best food (plus, I wanted to enjoy some of the fine eats of New Orleans while I was there). Since I got back from NOLA, my band played its first gig (more on that in a future post), my parents made a surprise visit to Virginia (to attend our gig), and I spent most of my professional time preparing for an upcoming trip to Saudi Arabia, where some colleagues and I will be giving a series of teaching workshops to Saudi Arabian college professors. And to top things off, the week after I get back from the Middle East, my band will be playing a big show called Food Truck Fest 2016. All of this has me a little stressed, but I’ve done my best to stay on track. I haven’t been perfect (which is why I gained a few pounds in mid March), but I’ve gotten back into the swing of things over the past 10 or so days. Since the beginning of the year, I’ve lost about 23 lbs. (see below for a graph of my results). And I plan to lose a lot more in the coming months. I’ll do my best to post frequent updates, and I hope you’ll continue to support me and hold me accountable. Thanks!